14 Gut-Friendly Days for Anyone Bloated by More Fiber, Shopping Lists Included
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See the actual pages firstMore fiber, then bloating, then you give up. Tonight, read Part 1 and print the Week 1 shopping list. Day 1 starts with soft, easy fiber. An 80-page PDF, plus a free online edition.
You are purchasing The 14-Day Gut-Friendly Meal Planning System — a downloadable digital publication (80-page printable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
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See the Actual Pages
These are real pages from the 80-page e-book (the free online edition has the same content). Tap any page to see it full size.
The Four Phases at a Glance
Every meal is worked out from USDA FoodData Central (SR Legacy) values:
| Phase & Days | Main fiber type | Fiber a day | Example recipes | What changes |
|---|---|---|---|---|
| Phase 1 (Days 1–3) | Soluble fiber: oats, peeled fruit | About 18 g | Warm Cinnamon Oats, Poached Salmon Bowl | Soft, cooked and peeled foods |
| Phase 2 (Days 4–7) | Chia, ground flax, kiwi | 22–27 g | Chia Pudding, Kiwi Yogurt Parfait | A glass of water with every seed serving |
| Phase 3 (Days 8–11) | Rinsed lentils, berries | 25–27 g | Rinsed Lentil Bowl, Turmeric Tofu | Small, measured prebiotic portions |
| Phase 4 (Days 12–14) | Plant variety | About 30 g | Diversity Bowl, Herb Cod with Potatoes | 30 different plants a week |
Values calculated from USDA FoodData Central, SR Legacy.
What’s Inside The 14-Day Gut-Friendly Meal Planning System
Every section gives you something to print and use, not just something to read.
Part 1: Fiber, Gently
How much fiber adults need, the difference between soluble, insoluble and prebiotic fiber, what gut bacteria make from it, and why the plan raises fiber a few grams at a time. Includes a 34-food table with USDA values.
Part 2: The Four Phases
One page per phase with its fiber target, simple swaps, what to do if it feels like too much, and the recipes that belong to it. Plus flavor without garlic and onion, and a page for common bumps along the way.
Part 3: The 14 Days
One page a day with breakfast, lunch, dinner and a snack, each with its recipe page, a fiber booster, the day's totals, a kitchen tip and a short evening check-in.
Part 4: The 28 Recipes
Full-page recipes with a photo, ingredients in grams, short methods and USDA-based values: warm cinnamon oats, poached salmon bowls, golden pumpkin soup, herb chicken and more, each with a low-FODMAP note.
Part 5: Lists and Trackers
Pantry and storage guides, Week 1 and Week 2 shopping lists by aisle, eating out, a FODMAP reintroduction log, your 14-day summary, a Week 3 log, a 30-plant counter and notes for an appointment.
How You Will Use It
Ten minutes before Day 1
Read Part 1, then print the Week 1 shopping list or keep it on your phone. Day 1 starts with the softest, easiest fiber.
Two minutes each evening
Follow the day's meals, then score bloating, energy and stool form in the check-in. If a phase feels like too much, stay on it for two more days.
Day 15: keep what worked
Copy your scores onto the 14-day summary, keep the meals and foods that suited you, and take the summary to your doctor or dietitian if you want to discuss next steps.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 80 US Letter pages, ready to print or read on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This Right for You?
- Adults who want to eat more fiber and more different plants, and who felt bloated when they changed too fast.
- Busy people who want every meal and shopping list decided for two weeks.
- Anyone who wants to stop guessing and keep a short daily log.
- People who want dated notes to bring to a doctor or dietitian.
- It does not diagnose anything, and it does not replace a gastroenterologist or registered dietitian.
- It is not for anyone with a diagnosed condition that needs a prescribed diet (for example IBD, coeliac disease, a stricture or kidney disease) unless their doctor agrees.
- If you have bleeding, unexplained weight loss, severe pain or a food allergy reaction, get medical care first.
Where the Numbers Come From
Most US adults eat about 16 g of fiber a day; the National Academies suggest 21 to 38 g, depending on age and sex. Raising fiber gradually, with enough fluid, is the usual advice for avoiding gas and bloating while the gut adjusts. The four-phase order (soluble fiber first, then seeds and kiwi, then measured prebiotic foods, then plant variety) and the low-FODMAP swaps follow published FODMAP research and the American College of Gastroenterology's individualised approach to diet and digestive symptoms.
The 30-plants-a-week target comes from the American Gut Project, which found more diverse gut bacteria in people who ate 30 or more different plants a week. This publication is an educational planning and tracking tool. It does not diagnose or treat any condition, and it does not replace advice from your doctor or registered dietitian.
Written by the Health Secrets Editorial Team. Read how we work in our editorial policy, or write to us at [email protected].
Tools and staples mentioned in the e-book: see our recommended gear list.
How This Plan Compares to Common Gut Advice
| The 14-Day System | Generic High-Fiber Diet | Strict Low-FODMAP Diet | |
|---|---|---|---|
| Fiber raised in four gentle phases | |||
| USDA-based values for every recipe | |||
| No long-term food bans | |||
| Full 14-day menu planned out | |||
| Daily check-in with the Bristol Stool Form Scale | |||
| Shopping lists sorted by aisle |
Everything You Get Today
- The 14-Day Gut-Friendly Meal Planning System: 80-page printable PDF. Download it right after checkout.
- Online edition: read it on your phone or computer. No app.
- The Low-FODMAP Food List: 8-page guide on your download page. Also free on this site, included here so everything is in one place.
60-Day Money-Back Guarantee
Use it for 60 days. If it is not useful to you, write to [email protected] and ask for your money back. This is a one-time payment, with no subscription.
What happens after you click
- 1You fill in the secure Digistore24 order form.
- 2You get instant access, and the download link goes to your email.
- 3You open the PDF or the online edition and start.
Frequently Asked Questions
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Who wrote it?
Get The 14-Day Gut-Friendly Meal Planning System Today
Instant download. Printable PDF, ready for US Letter home printing or reading on a tablet, plus the free online edition.
Want a Free Printable Quick-Start?
The five FODMAP groups with the foods often high in each and everyday swaps, a list of choices by food group, a shopping list, one day of meals and a symptom score: the three phases of the low-FODMAP diet on a few pages.
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